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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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How much can I train everyday?

I hear all the time there is no such thing as overtraining, but I do it all the time. It takes about a month or two for me to get over trained and all my energy is drained, both mental and physical. I know what the problem is, I just don't know how to do it correctly. The problem is recovery, I'm...

0vertrainer‎, 11-18-2019 05:18 PM
11-19-2019, 08:33 AM Go to last post
8 579

Custom Workout Plan

Hey! I am looking for someone experienced who could create a custom workout plan for my body type and desired goals. I would be interested in some basic diet plan as well. If you want to comment saying that I could as well do it myself just don't. Let me know if you're interested! Thanks.

stachik‎, 11-18-2019 04:19 PM
11-19-2019, 08:32 AM Go to last post
9 498

Why would anyone do Vikings Bare Bones over Fierce 5?

Viking Bare Bones fullbody has more sets, more reps and more exercises than Fierce 5, making it objectively a harder program. If they are supposedly equally good programs, why would anyone not do Fierce 5?

chbuk‎, 11-18-2019 03:52 PM
11-19-2019, 07:54 AM Go to last post
4 545

Unhappy Anavar cycle female

Banned topic

meanbean1‎, 11-18-2019 05:31 PM
11-18-2019, 05:31 PM Go to last post
0 386

Celiac Disease Malnourished Getting Healthy

Hey first post! Read a bunch on here and you guy are very informed and supportive so looking forward to the help. Thanks in advance! Went from 206 pounds to 130. Celiac disease made it impossible to absorb nutrients so I basically starved the weight off by accident. I'm 5'6" 30 and now 142...

norain444‎, 11-16-2019 09:22 PM
11-18-2019, 04:38 PM Go to last post
7 830

8 Hour Arm Workout by Rich Piana

Anyone ever try this? The 16 protein shakes in 8 hours sounds a little bit rough. 7/8's to an inch on your arms increase in just a day is too good to pass up. A poster on this site claims you don't need OJ to dictate your routine so I'm going to put that to the test next workout. Wish me...

sqal‎, 11-17-2019 04:06 PM
11-18-2019, 10:18 AM Go to last post
13 912
11-18-2019, 08:48 AM Go to last post
2 666

Which strength program to start with for a beginner??

Hello BB world and members, hope everyone is well and hitting their targets in the gym and in life!! This is my first post here as a new member and i am in need of some advice from veteran lifters, of whom were once a beginner like myself. Short background: I am 27, 78kg and 168cm tall. Have...

Eletherios‎, 11-18-2019 05:39 AM
11-18-2019, 08:02 AM Go to last post
2 485

What should I do next?

Hello. I'm 21 years old, 77 kgs and 170 cms. I've been lifting weight for around 6 months now. I bought dumbbells that you can add and extract weight. So, I have two sticks (Idk what you call these things) and 4 2.5 kg weights and 2 5 kg weights. I started with 2.5kg X2 in each dumbell. So,...

Frusciante54‎, 11-17-2019 08:51 AM
11-18-2019, 12:13 AM Go to last post
6 727

Which routine for me? Rank novice, little/no muscle, looking to cut some fat before b

*Title got cut off, supposed to read "bulking" at the end. Hello guys, looking for routine advice. I've never lifted before, have little to no muscle definition, but am a little overweight and would like to drop some pounds before I bulk up. What routine is friendly for gaining strength (and...

itsjustme23‎, 11-16-2019 11:52 AM
11-17-2019, 10:43 PM Go to last post
1 796

Question Workout plan / Dumbbells + Bench?

Only able to work out with an adjustable workout bench and sets of dumbbells. Anyone have good suggests for a full body routine focused on muscle gain?

bounty213‎, 11-17-2019 05:21 PM
11-17-2019, 06:09 PM Go to last post
1 421

Squats below parallel with rounded lower back vs squats slightly above parallel

It is impossible for me to keep my spine neutral once my squat reaches parallel. In order to keep a neutral spine I have to squat slightly above parallel. This happens when I even squat without any weights so it is not related to weight. I read that this lower back rounding is due to weak...

Rudiger1991‎, 11-15-2019 12:56 PM
11-17-2019, 06:00 PM Go to last post
7 1,189

Extremely weak during workout

Hey guys just had a question In regards to best workouts for mass. First off a little about myself, I'm 30, 5 foot 7, and currently 175 pounds. I used to workout a lot about 10 years ago and was able to lift quite a bit of weight in the gym. I've been going for about 3 weeks now and noticed that my...

trappy11‎, 11-17-2019 02:35 AM
11-17-2019, 03:37 PM Go to last post
3 707

Question Unplanned cheat meal yesterday - can I burn it off today?

Like the title says. Can I just do that much extra cardio today? Consider it just carb loading for today? ;) (I'm 5'10" around 15% bf and trying to go from 174 to 167 in 3-4 weeks without losing too much muscle, so every day counts. I cut calories a lot and am doing significant cardio. Also...

peterm28‎, 11-17-2019 05:34 AM
11-17-2019, 10:46 AM Go to last post
5 642

70” barbell

Is there a half rack that can accommodate a 70” barbell. I have a small space at home so I need to use the 70” barbell. I need to squat and bench. Thanks

Mainforce‎, 11-17-2019 10:15 AM
11-17-2019, 10:15 AM Go to last post
0 411

What do you think of this training regiment

I'm currently 6'1" maybe 6'2", and weigh about 250-260. Would an exercise regiment of walking for 70 minutes at a heart rate of 130 bpm (give or take) 5 times a week combined with weight lifting maybe 4 times a week for 45 minutes to an hour. My goal is to lose weight (i'm fat and want the weight...

dean1197‎, 11-16-2019 04:50 PM
11-17-2019, 07:34 AM Go to last post
7 718

What am I supposed to do if my progression stalled but still weak?

Hey everyone I started doing fierce 5 since March I was very weak, I barely could bench an empty bar, couldn't overpress an empty bar(started with over pressing an empty curl bar) Now my bench is 150 lbs, my OHP is 80 lbs, my squat is 195 lbs (#feelsbadman :( ) I am 5,8 150 lb,23 year...

weakham‎, 11-16-2019 04:00 PM
11-17-2019, 04:27 AM Go to last post
8 719

What do you think of G9S fitness machine.

There is one of these G9S in my apartments gym along side a few dumbbells (max 12 kg each), rowing machine and a abs bench. Can a full body workout be done with these?

Kasim7‎, 11-15-2019 04:22 AM
11-17-2019, 01:25 AM Go to last post
18 1,329

Should I do stronglifts 5x5 or a more intermediate program?

Hey guys - I'm ~150lbs male, 30yo, 5'8, in decent shape, but only started learning heavy barbell lifts about a year ago. I've never tested my 1rms but based on my heaviest sets, I can calculate them to be about: Bench - 190lbs Deadlift - 290lbs Squat - 215lbs Row - 215lbs OH press - 100lbs ...

nickcdj‎, 02-06-2019 12:28 PM
11-16-2019, 09:55 PM Go to last post
7 1,248

Asking for help from experts to get to an athletic body

Dear community, I have a few questions I would like to ask about supplements, finding a workout buddy and most importantly, workout methods. My goal is to gain strength and have an athletic body in which I feel good. I have access to the gym with various equipment and so far, I used to go to the...

JackJasonJacob‎, 11-13-2019 09:10 AM
11-16-2019, 10:30 AM Go to last post
14 1,313

Does this fullbody program have too much volume?

I do 3x a week full body workouts as bellow. I increase the weight if I manage to hit my rep goals. I weigh 65 kg and can bench 75 kg for 10 reps for reference. I rarely manage to finish in 2 hours. I also often feel pretty tired after completing the first 2 or 3 exercises. Do you think I am...

chbuk‎, 11-15-2019 06:54 AM
11-16-2019, 01:20 AM Go to last post
8 978

Unhappy Made a huge and stupid mistake. Please help

I started doing fierce 5 program without Squatting or RDL :( 6 months ago I want to start squatting and doing RDL but since it is very hard now for me to progress on my bench and OHP linearly, I am not sure what to do and how should I introduce leg training to my workouts. Please help

lethadose‎, 11-14-2019 08:04 PM
11-15-2019, 11:42 AM Go to last post
14 1,185

Questions about 5x5 workout program

Hey guys just got a few questions about the 5x5 program. So the thing is I work out of town at a mine doing 14 days on 12 hour shifts straight. And I find that my workout routine that I was use to at home was way to much, so I switched too the 5x5 routine seeing as you only need to workout 3 times...

Dirtybill93‎, 11-15-2019 07:12 AM
11-15-2019, 11:02 AM Go to last post
2 609

30% BF feeling lost, cut or maintain?

Hi everyone, 6 foot male, 48 years old, 233 lbs, about 28-30% BF. Untrained for a few years. Started a fat loss diet and doing 3 full body workouts each week, focusing on the compound lifts, with a couple days of cardio thrown in for about 10 weeks now. When figuring maintenance calories on...

SDKERR414‎, 11-14-2019 01:05 PM
11-15-2019, 10:40 AM Go to last post
8 956

Need some help picking a program

I am at a loss picking a program, mainly because I am always changing goals and pretty much I just end up spinning wheels. I am 5'9 ~176-178 and looking to get down to 165. My best lifts are 270/345/405 BSD. I ran a linear progression program to get there, but that was 2 years ago and I have pretty...

Ondle‎, 11-15-2019 10:39 AM
11-15-2019, 10:39 AM Go to last post
0 560

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